大学生瑜伽 from Coursera

本课程是面向当代在校大学生开设的一门网络体育课程——大学生瑜伽，是一门能够促进大学生身心平衡的养心健身类课程。课程根据大学生的身心特点进行设计,课程内容以体式练习为主，体式动作由易渐难，由个别到组合，辅以瑜伽呼吸和冥想及休息术的练习，通过10周的教习,使同学们掌握基本的瑜伽运动规律,掌握一项终身体育锻炼技能，养成终身体育的习惯和健康生活的理念。

第一周和第二周教学内容包括理论部分和体式部分，使大家对瑜伽运动有一个基本的了解与体验。第三周至第十周，每节课围绕一个核心主题，详细讲授3个主要体式动作，然后是30-45分钟的组合体式练习（分为2-3个视频），每节课的组合体式练习开始前有瑜伽冥想，体式练习结束后有瑜伽休息术，建议大家跟随视频的顺序进行练习，不要忽略冥想和休息术的部分。第十一周课程是对瑜伽练习过程中可能出现的主要疑问的解答，可以在第三周课程之前学习，或在任何需要的时候，进行反复观看。

What's inside

Syllabus

第一周瑜伽运动简介、瑜伽坐立关节活动

本周课程分为理论部分和体式部分：理论部分主要介绍瑜伽的概念和发展史、古代瑜伽的主要流派、现代瑜伽运动的主要特点；体式部分为瑜伽的坐立关节活动。

第二周瑜伽运动与健康、瑜伽呼吸、瑜伽站立关节活动

本周课程分为理论部分和体式部分：理论部分主要介绍瑜伽运动与现代人的健康生活的关系；体式部分包括瑜伽呼吸、瑜伽站立关节活动。

第三周核心强健体式（腹部）

本周课程的内容是加强我们躯干核心力量（腹部）的体式动作，强健腹直肌、腹内斜肌、腹外斜肌、腹横机等肌肉群。本周精讲体式动作为仰卧上举腿、仰卧蹬自行车式、仰卧半船式。

第四周核心强健体式（背部）

本周课程的内容是加强我们躯干核心力量（背部）的体式动作，强健竖脊肌及背阔肌等下背部肌肉群。本周精讲体式动作为眼镜蛇式、蝗虫式、反船式。

第五周骨盆带舒活体式

本周课程的内容是强健舒活我们骨盆区域的深层肌群和韧带的体式动作，并能促进骨盆区域血液循环，滋养下腹部脏器。本周精讲体式动作为桥式、束角式、坐角式。

第六周脊柱扭转体式

本周课程的内容是脊柱扭转类体式动作，能够有效地锻炼脊柱周围的深层肌肉和韧带，刺激背部的所有脊神经，按摩挤压腹腔内的脏器，刺激腹部腺体的分泌。本周精讲体式动作为鳄鱼扭转式、半鱼王式、双角扭转式。

第七周肢体柔韧体式

本周课程内容是增加四肢柔韧性的体式练习动作，对我们的肩关节、髋关节、上肢肌群、下肢肌群都有很好的伸展作用。本周精讲体式动作为牛面式、双腿背部伸展式、加强侧伸展式。

第八周站立平衡体式

本周课程内容是加强站立平衡能力的体式动作，有利于提高运动器官的功能和前庭器官的机能，改善中枢神经系统对肌肉组织与内脏器官的调节功能，提高机体适应复杂环境的能力和自我保护的能力。本周精讲体式动作为树式、鹰式、舞王式。

第九周下肢强健体式

本周课程内容是强健下肢肌肉力量的体式动作，人体下肢肌肉主要为骨骼肌，又称横纹肌，其强弱直接影响人体下肢的力量和耐力。骨骼肌具有一定的弹性，肌肉的弹性可以减缓外力对人体的冲击，肌肉内还有感受本身体位和状态的感受器，不断将冲动传向中枢，反射性地保持肌肉的紧张度，以维持体姿和保障运动时的协调。本周精讲体式动作为战士二式、战士一式、战士三式。

第十周拜日式

本周课程内容是瑜伽组合体式——拜日式的体式动作，练习后能够增强全身的柔韧性、力量及平衡，对身体内脏器官也有很好的保健作用。本套体式动作包括祈祷式、伸展式、前屈式、奔马式、斜板式、八体投地式、蛇式、顶峰式。

第十一周瑜伽练习问与答:瑜伽练习中常见问题答疑解惑

对瑜伽练习过程中可能出现的主要疑问的解答，可以在第三周课程之前学习，或在任何需要的时候，进行反复观看。

期末考试

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Provides a foundational understanding of yoga for university students, building a solid base for further exploration of the practice

Emphasizes the mind-body connection, promoting physical and mental well-being

Taught by experienced instructors, ensuring quality instruction and a comprehensive learning experience

Offers a structured and progressive approach to yoga, making it suitable for beginners and those with some prior experience

Includes diverse yoga poses and techniques, providing a holistic exploration of the practice

Provides guidance on meditation and relaxation techniques, enhancing the overall yoga experience

Reviews summary

大学生瑜伽，让学生掌握大学生瑜伽运动规律

The course is well-structured and provides students with a comprehensive understanding of yoga through theoretical and practical lessons. It is suitable for beginners and those looking to enhance their yoga practice. Students appreciate the instructor's expertise and the course's encouraging approach to learning.

The course encourages students to learn at their own pace and provides opportunities for improvement.

"上完这个课程后让我获益良多。感谢北京大学所有策划者，执行者和老师。"

The instructor is knowledgeable and provides clear instructions.

"非常好的课程祝贺老师非常感谢您分享您的教学谢谢感激"

Suitable for beginners seeking an introduction to yoga.

"这个课程能够让启蒙者免费了解并学习瑜伽的知识和体位法。"

The course is designed to provide a gradual and well-rounded understanding of yoga.

"课程设计循序渐进，提供了很完整的资料和老师的教课视屏，学生可以按照个人设定的时间完成课程，每个阶段附有测试和课业，让学生可以认真学习和检测自身的水平上完这个课程后。"

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 大学生瑜伽 with these activities:

瑜伽小组讨论

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通过与其他同学交流练习心得和讨论瑜伽相关话题，拓宽视野和深化理解。

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寻找瑜伽练习伙伴或小组
设定讨论主题和议程
分享练习经验和心得
提出问题和寻求答案

瑜伽日记

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通过反思和记录瑜伽练习的感受和见解，加深学习和提升自我觉察。

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记录练习中遇到的困难和突破
分析练习对身心产生的影响
分享练习经验和心得

瑜伽笔记整理

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通过整理和回顾课程笔记、作业和练习记录，巩固所学内容和强化记忆力。

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收集课程笔记、作业和练习记录
对笔记进行分类和整理
重写和总结笔记
定期回顾和复习笔记

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Career center

Learners who complete 大学生瑜伽 will develop knowledge and skills that may be useful to these careers:

Yoga Therapist

Yoga Therapists need to have a comprehensive understanding of the human body to help their clients improve their physical and mental health. This course can provide a strong foundation in human anatomy and physiology, which can be essential for yoga therapists.

See salaries and explore the career path for Yoga Therapist

Yoga Instructor

As a Yoga Instructor, one of the most important aspects of leading successful yoga sessions is having a well-rounded knowledge of human movement, anatomy, and an understanding of the body's physical limitations. This course can provide these fundamentals, which can help you build a foundation for your yoga instruction. This course is ideal for yoga instructors who are just starting out, are self-taught, or would like to brush up on the basics.

See salaries and explore the career path for Yoga Instructor

Fitness Trainer

Fitness Trainers need to have a comprehensive understanding of the human body and how it moves. This course provides a solid framework of the body's mechanics, which can help you become a more effective trainer. As this course is primarily focused on yoga, the principles you will learn can be applied to yoga-based fitness training.

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Pilates Instructor

Similar to a yoga instructor, Pilates Instructors must have a thorough understanding of the human body. This course can act as an important supplement to your Pilates training and instruction, as it will further refine your knowledge of human anatomy and how it pertains to movement.

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Dance Teacher

Dance Teachers need to have a comprehensive understanding of body mechanics and how the body moves. This course is focused on yoga, but will give you a valuable foundation in human movement that can be applied to dance instruction.

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Massage Therapist

As a Massage Therapist, it is important to have a comprehensive understanding of the musculoskeletal system. This course can supplement your training by providing a deeper understanding of the body's anatomy.

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Physical Therapist

Physical Therapists need to have a strong understanding of the human body to help their patients recover from injuries and improve their mobility. This course can supplement your physical therapy training by providing a strong foundation in the basics of human anatomy and physiology.

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Occupational Therapist

Occupational Therapists need to have a thorough understanding of the human body in order to help their patients regain their independence. This course can be helpful in providing a broad overview of human anatomy and physiology, which can support your work as an occupational therapist.

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Registered Nurse

Registered Nurses must have a comprehensive understanding of the human body in order to provide care to their patients. This course can be helpful in providing a solid foundation in human anatomy and physiology, which can contribute to your success as a registered nurse.

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Chiropractor

Chiropractors need to have a detailed understanding of the human body in order to diagnose and treat their patients. This course may be helpful in enhancing your knowledge of human anatomy and physiology, which can support your practice as a chiropractor.

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Acupuncturist

Acupuncturists need to have a thorough understanding of the human body in order to diagnose and treat their patients. This course may be helpful in providing a foundation in human anatomy and physiology, which can contribute to your success as an acupuncturist.

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Naturopathic Doctor

Naturopathic Doctors need to have a comprehensive understanding of the human body in order to diagnose and treat their patients. This course may be helpful in enhancing your foundation in human anatomy and physiology, which can support your practice as a naturopathic doctor.

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Health Coach

Health Coaches need to have a strong understanding of the human body in order to help their clients achieve their health goals. This course may be helpful in providing a solid foundation in human anatomy and physiology, which can support your role as a health coach.

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Nutritionist

Nutritionists need to have a basic understanding of the human body in order to provide their clients with sound nutritional advice. This course may be helpful in providing a general overview of human anatomy and physiology, which can be useful in your work as a nutritionist.

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Personal Trainer

Personal Trainers need to have a basic understanding of the human body in order to create effective workout plans for their clients. This course may be helpful in providing a broad overview of human anatomy and physiology, which can be beneficial for personal trainers.

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